• Week 1
    Print Week

    • Day 71

    BIKE
    • Time: 1h 00m
    • Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before

    Day 72

    SWIM
    • Time: 45m
    • Distance: 2300.00 yards
    • WU: 300 & 6x50 on 10" rest.
    • MS: 15x100 on 20" rest
    • CD: 200.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 73

    BIKE
    • Time: 1h 00m
    • WU: 15'
    • MS: 8x (2' Z4, then 20" sprint - rest is 1')
    • CD: 15'
    RUN
    • Time: 45m
    • WU: 15'
    • MS: Run 15' on a flat course or treadmill @ Zone 2
    • CD: 15'

    Day 74

    SWIM
    • Time: 1h 00m
    • Distance: 2600.00 yards
    • MS: 4x200 no warm up on 45" rest.
    • Then 500 at race pace. Rest 1'
    • Then 6x200 at race pace with 30" rest.
    • CD: 100
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 75

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 76

          BIKE
          • Time: 55m
          • Race simulation - start out easy for 15'. Then you are going to ride 20' at OLY distance effort - 10' at Sprint effort - spin easy for 10' - The rest of the ride should see your HR about 10 beats below LT. Go right into the brick.
          RUN
          • Time: 10m
          • BRICK
          • Run 10' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

          Day 77

          RUN
          • Time: 45m
          • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
          Comments and Definitions

          Kenyan and 'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.